WOD

WOD 8/7/17

A)Every 2 minutes for 7 rounds: Power Snatch x 3 B)CrossFit Games Workout #122 minutes on, 1 minute off:2 rope climbs10/7-cal. Row Max-rep OHS (with time remaining)4th round extended to 3 minutes.Go until 75 reps of OHS are complete.RX   M 115 lb.    F  75 lb. RX+ M 155 lb.   F 105 lb.

WOD 8/5/17

"Filthy 50"For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders

WOD 8/4/17

"Filthy 50"For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders

WOD 7/3/17

A)Every 2 minutes for 7 rounds:Bench Press x 3 Barbell Bent over Row x 5B)5 Rounds for time: Hang Power Cleans x 10 (115/75)Jumping Pull-up x 20

WOD 7/2/17

AMRAP7Burpees x 10 Russian Kettle-bell Swings X 30*rest 3 minutes AMRAP7Goblet Squats x 10 Double Unders x 30*rest 3 minutes AMRAP7KB Snatch x 10 Mountain Climbers x 30 (Kettle-bell weight: 20/12kg)

WOD 8/1/17

A)Every 90 seconds for 12 rounds1. 2 Rope Climbs 2. 4 Wall Climbs 3. 8-10 Ring Push-ups B)For time:400 meter Run 40 Shoulder to Overhead (75/55)40 Box Jumps 40 Hand Release Push-ups 400 meter Run

WOD 7/31/17

A)6 Sets Back Squat x 5,5,3,3,1,1*Rest 2 minutes between sets *work up to a heavy 1 rep B)AMRAP1111 Overhead Squat (95/65)11 Toes to Bar 11 Cal Row

WOD 7/29/17

2 Rounds for time:400 meter Run 40 Lunges 20 Burpees 40 Air Squats 20 Pull-ups400 meter Run 40 Abmat Sit-ups 20 Pull-ups 40 Mountain Climbers 20 Burpees

WOD 7/28/17

A) Every 90 seconds for 10 rounds:1. Dumbbell/Kettlebell External Rotations x 8-10 2. Row x Max Meters @ 80% B)"Elizabeth"21-15-9Cleans (135/95)Ring Dips

WOD 7/27/17

A)Every 90 seconds for 12 rounds:1. Glute Ham Raises x 5-72. Candlestick x 5-7 3. Kettlebell Windmill x 4/4B)For time:15 Deadlifts (225/145)30 Wall Balls (20/14)12 Deadlifts 24 Wall Balls 9 Deadlifts 18 Wall Balls